Milks that are friendly for those with irritable bowel syndrome (IBS) are low in lactose and don’t contain any other ingredients that lead to digestive distress.
Researchers at Monash University have devised a list of FODMAPs, which are various types of carbohydrates that can make symptoms worse in people who have IBS. This list clarifies which milks are easiest for our bellies to digest.
This article takes a quick look at several dairy and plant-based milks that may be good options for those with digestive issues.
Some nutrition experts point out that cow’s milk contains important nutrients including protein, vitamins, and calcium. Because of its nutritional makeup, milk has been considered essential for bone health.
Other health experts question whether humans should be drinking milk at all. Some research does not support the claim that milk reduces fracture risk.
Drinking milk could also bring about other health risks. Dairy milk has been associated with acne and eczema. A few studies have linked cow’s milk to a higher risk of prostate and ovarian cancers.
Lactose-free milk is a good choice if you have IBS and/or lactose intolerance and want to avoid stomach cramping and excessive gas. But knowing about the possible risks of cow’s milk can help you to feel better about using non-dairy milk for the sake of your stomach.
Store-bought almond milk may contain added sweeteners.
Hemp milk is a good source of omega-3 fatty acids. It also contains a wide variety of other vitamins and minerals as well as all nine essential amino acids. Hemp milk is a good source of plant-based protein, so it can be beneficial for vegetarians.
Many commercial coconut milks have guar gum added. Guar gum is not a FODMAP but may have a laxative effect. It is unclear if the coconut milk tested at Monash University contained guar gum.
Like almond and hemp milk, coconut milk is easier to make at home than you might think. If you make your own coconut milk, you won’t have to worry about added ingredients.
Kefir is thicker than regular milk but much thinner than yogurt. It has a pleasant, tangy flavor.
Kefir has not yet been tested at Monash University for its FODMAP count. However, the fermentation process results in a low-lactose food. For that reason, it may be well tolerated by those who have IBS.
Summary
If you’re looking for a milk that won’t upset your digestive system, you may want to try lactose-free varieties. They have low levels of the milk sugar that causes problems.
You may also want to take a look at Monash University’s FODMAPs list. It’s a helpful guide to foods to avoid if you have IBS or other digestive issues. According to this guide, almond, hemp, and coconut milks may work for people with IBS. Just pay attention to your serving size.
You may also want to try kefir. The fermentation process lowers lactose to a better level for those with IBS and lactose intolerance.
